Learn the exercise alphabet

L-sit

Best for isometric core strength Sets 3 Time to failureTHE MOVEThis is another isometric move. Sit on the floor holding dumbbells on the floor to your sides so they’re parallel to each other. Press down and raise your legs and bum off the floor, and contract your abs hard to hold them there. It will be tempting to hold your breath during this move but it won’t help. Breath throughout.

T press-up (or above variation)

V-sit

Best for dynamic core strength Sets 3 Reps 10THE MOVELie on your back with your arms and legs outstretched. Contract your core and bring your legs and arms together to touch in the middle, keeping them straight, then lower to the start under control.

TRX Y-T

Best for upper back mobility Sets 3 Reps 10 of eachWith feet together, lean back so the TRX supports you. Using your delts and upper back, bring your hands up and out so you create a Y shape, then reverse the move. To create a T bring your hands out to your sides. Complete all the reps for Y then all the reps for T.

Z-press

Best for core stability and shoulder health Sets 3 Reps 5Named after Lithuanian strongman competitor Zydrunas Savickas, this overhead press variation forces you to make your core and upper back work overtime to complete each rep. the result is a rock-solid core and improved overhead form. Set up the pins in a squat rack so a barbell is supported just below chin height with you sitting on the floor beneath it. Sit upright, with your legs straight and flat on the floor. Start light. Grip the bar with hands just outside shoulder-width apart. Keep your lower back tight and press the bar overhead. Push your head through the window created by your arms at the top of each rep.